Heel spur syndrome, also known as Plantar Fasciitis, results from the growth of bony spurs on the underside of the heel bone, that irritate the ligaments under your feet. The main symptoms are frequent sharp pains in the heel accompanied by pain in the arch of the foot. The pains are generally most pronounced in the morning when you take your first steps of the day, but fade after a few minutes. You can also experience pain when you stand up after a long period of sitting. Certain medical treatments exist, which may or may not be suitable depending on the case, but there are simple exercises that can give you some relief. Discover these three tips to reduce pain.
What you need:
- A bottle of water
- Ice cubes
- A chair or a bench
What to do:
1/ Roll your foot over a bottle of water. This movement helps the ligaments and muscles of the foot to relax.
2/ Light stretching, several times a day. Sit on a chair, cross one leg over the other, and stretch your toes outwards and inwards. Alternate slowly and hold each position for 15 seconds. Repeat three times and then switch to the other foot.
3/ Rub your heel with an ice cube. This will reduce inflammation and relieve pain.
To avoid the worst of the pain, it is important to avoid walking in bare feet and avoid wearing very narrow shoes. Your feed should be well supported throughout the day.
Sources : TrucsetBricolages, WikiHow